How to Stay Motivated, Using Psychology.

Summary

Motivation plays a crucial role in achieving long-term goals, and understanding its science can help you stay on track. There are two types of motivation: intrinsic, which comes from within (doing something because it's enjoyable or meaningful), and extrinsic, driven by external rewards like money or praise. Research shows that intrinsic motivation is more effective for long-term success, as it fosters persistence and creativity. By focusing on activities you enjoy and surrounding yourself with motivated people, you can boost your motivation and increase your chances of sticking with your goals.

Takeaways

• 😀 Motivation is essential for achieving long-term goals, but it’s complex and can be categorized into two types: intrinsic and extrinsic motivation.
• 😀 Intrinsic motivation comes from internal factors, such as finding something fun, interesting, or meaningful.
• 😀 Extrinsic motivation comes from external rewards or pressures, like money, praise, or obligations.
• 😀 Research shows that intrinsic motivation is more effective for long-term goals than extrinsic motivation.
• 😀 People driven by intrinsic motivation are more likely to stick with healthy habits, perform better in school, or make long-term changes like quitting smoking.
• 😀 Extrinsic rewards, like money or praise, can hinder creative thinking and problem-solving, making people worse at tasks requiring innovation.
• 😀 To increase motivation, identify your intrinsic motivators—what activities do you find enjoyable or meaningful?
• 😀 For example, if you want to exercise more, choose activities you enjoy (like dance or sports) rather than forcing yourself into boring routines like the treadmill.
• 😀 People who view activities as ‘fun’ rather than ‘exercise’ are less likely to overcompensate with unhealthy habits afterward.
• 😀 Intrinsic motivations can be harder to identify at work, but try to focus on what aspects of your job you find meaningful or enjoyable.
• 😀 Motivation can be contagious—being around intrinsically motivated people can help you become more motivated yourself, so seek environments that foster intrinsic motivation, like group study or a lively gym.

Q & A

What is intrinsic motivation?

Intrinsic motivation is when you are driven by internal factors, like finding an activity fun, interesting, or meaningful, rather than external rewards or pressures.

What is extrinsic motivation?

Extrinsic motivation is when you are motivated by external factors, such as receiving a paycheck, praise from others, or other external rewards.

Why is intrinsic motivation often more effective than extrinsic motivation?

Research suggests that people driven by intrinsic motivations are more likely to stick with their long-term goals, such as exercising or quitting smoking, compared to those motivated by external rewards like money or praise.

How can extrinsic motivators like money impact creativity?

Studies show that extrinsic motivators, like money, can actually hinder creative thinking and make individuals less effective at tasks requiring problem-solving and out-of-the-box thinking.

How can you identify your intrinsic motivations?

To find your intrinsic motivations, consider what activities you enjoy, what you find interesting, and what you believe is meaningful in your life.

What type of exercise is more likely to be sustained over time?

Engaging in an activity that you find fun, such as a dance class or playing volleyball, is more likely to keep you motivated to exercise compared to routine or boring activities like treadmill workouts.

How can intrinsic motivations affect your eating habits?

People who view physical activities as 'fun' rather than just 'exercise' tend to be less likely to compensate for the activity by overeating or indulging in unhealthy snacks afterward.

What can you do if you're struggling to get motivated at work?

To boost motivation at work, focus on aspects of your job that you enjoy, such as solving problems, helping others, or aligning with your company's values.

How can other people’s motivation influence you?

Motivation can be contagious; being around intrinsically motivated people, such as in a study group or co-working space, can increase your own motivation and persistence.

What is the ultimate takeaway about motivation from the script?

The ultimate takeaway is that while we can't always control our motivation, focusing on intrinsic motivations and surrounding ourselves with intrinsically motivated people can significantly enhance our ability to stay on track with long-term goals.